Rebounding is a low-impact way to get in shape. Hold some light-weight dumbbells in your hands while you bounce to make your rebounder workout even more effective. Researchers at the Human Performance Lab, University of Alabama in Tuscaloosa found that holding dumbbells during rebounding can increase the intensity of your workout. Hold a 2- to 5-lb. dumbbell in each hand to boost the benefits of a rebounder workout.

Warm-Up and Cool-Down

It is a good idea to do warm-up exercises before any workout. Warming up before bouncing will help increase your heart rate and blood flow to your muscles. Try some jumping jacks, jump rope or just march in place for about 10 minutes. Cool-down exercises will help remove the lactic acid in your muscle tissue that contributes to sore muscles. Cooling down will also help slow your heart rate. Stretching or walking for about 10 minutes are effective ways to cool-down your body and relax your muscles.

Jumping Exercises

Jog on a rebounder and hold two lightweight dumbbells to jazz up your jumping-jog workout. Stand on the middle of your rebounder with your feet slightly apart. Hold the dumbbells at chest level with your elbows bent and start bounce-jogging. Lift each knee as high as you can.

The forward knee bounce is similar to jogging on your rebounder. Start by standing in the middle of your rebounder while holding the dumbbells at chest height. Bend your elbows and start gently bouncing. On the up bounce, bring your right knee straight up and simultaneously swing your arms down to your sides. Lift your arms up as you lower your right knee. Swing your arms back down and bring your left knee straight up.

Sitting Exercises

Sit in the middle of your rebounder and hold a dumbbell in each hand. Extend your arms out from your shoulder with your palms pointed down. Straighten your back by dropping your shoulders down and back about 1 inch. Squeeze your abdominal muscles tight and gently bounce up and down. Keep your bottom on the surface of the rebounder as you bob up and down. Do some abdominal crunches by sitting in the middle of the rebounder. Bend your knees and place your feet on the rebounder mat. Hold the dumbbells at chest level and lean back a few inches. Bounce up and down gently.

Rebounder Safety

Rebounding is a joyful way to exercise, but the rebounder is not a toy. Make sure to store your rebounder where the kids can't get to it. Ensure the areas above, below and around your rebounder are clear of objects, such as toys, shoes, books, anything sharp and also light fixtures above your head. Exercise gently and for a short period of time, about five minutes, the first time you try your rebounder and dumbbells. Always check the surface, springs and frame of your rebounder for damage before you bounce. Rebounders are inexpensive. It's safer to replace a worn or damaged rebounder than to risk injury.

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About the Author

Robin Reichert is a certified nutrition consultant, certified personal trainer and professional writer. She has been studying health and fitness issues for more than 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College.